Silent Sundays: That Which Is Meant For You…

In contemplating a topic for this Silent Sunday, I found myself in a position I often assume when summoning clarity or direction. (This is the body mudra that will accompany the closing meditation of the following practice.) As I began to be conscious of how my hands and inner gaze were affixed, two words came to mind: “intuition” and “yoke.”

The correlation between the two eluded me briefly: To associate what connotes to me a freeing, elucidating state of mind (intuition) with a physical harness (yoke) seemed oxymoronic. But then I recalled yesterday’s conversation with a friend.

She and I were discussing the idea of aligning our choices with that which is truly intended for us during our earthly existence. We have touched on this topic in the past, as both of us—and most of all of us—have had the occasion to question decisions, motives, goals, etc. How does one know when a chosen path is the way forward? For my friend and me, Knowing is visceral: Our bodies convey a physical sensation when thought yields to intuited deference to that which is divinely decreed.

And that is the Yoke of today’s practice: not a mechanism of restraint or attachment to another’s aim or function, but an alliance born of Faith. When the Third Eye—Sixth Chakra, seat of intuition—is clear and receptive, the ability to yoke to divine Truth awakens.

The practice begins with a series of four movements designed to shift energy from the Lower Triangle of chakras to the Upper. Not only does this approach ultimately drive power to the Third Eye, it loosens and ejects stagnant or detrimental energies that may inhibit the flow of intuition.

First, sit on the floor with the legs extended straight forward: Feel free to perch on a bolster if this position is challenging. Extend the arms far enough down the thigh, so that the elbows are long. Slide the hands under the thighs to establish an anchoring hold. 

Begin spinal flexes: Inhale to push the chest and belly forward as the shoulders pull back; let the pelvis tip forward. Exhale to push into the back, curving the spine, and rocking the pelvis back.

Continue: Inhale to arch (or extend); exhale to round (flex). Breathe deeply with the movement for 1 minute.

Then, legs remaining long on the floor, place the hands by the hips. With flat palms or fisted hands, press down to lift the legs and bottom off of the floor; abruptly drop the body down. Inhale to lift; exhale to drop. Complete 16 Body Drops.

Be aware of your aim: to clear and move energy up to the Third Eye. The stimulation of the spine, along with slight shock of the Body Drops is shifting the energy upward.

To further motivate the vibrational ascension, come onto the back. If possible, move into Shoulder Stand. If this posture is not accessible for you, slide a pillow under the hips to gently elevate. Regardless, begin to kick the bottom, alternating sides with each kick. Exhale upon each rapid kick. Move as quickly and assertively as possible; again, remember that the move encourages the ousting of stagnancy and the energetic shift to the Third Eye. Continue to kick in the inverted position for 1 minute.

Now, roll onto the belly. Place the forehead on the floor, so that you can specifically sense the contact of the Third Eye—above the nose bridge, between the brows—with the ground. Should your facial structure limit your ability to feel the Third Eye against the floor, accentuate your closed eye focus to the area.

Then, bend the knees, and reach back to hold the feet or ankles. Raise the legs as if coming into Bow; however, keep the head and torso down. This is Half-Bow. With an intense closed-eye focus on the Third Eye, breathe deeply in and out through the nose for 3 minutes. If necessary, release the Half-Bow briefly, maintain breath and focus, and then resume the posture to complete the 3 minutes.

When you are ready, shift back into Baby Pose to ease the back muscles. Stay attuned to the Third Eye; at this point, your entire focus is on the seat of intuition.

Now, come into your preferred seated position. Bring the hands into Prayer Pose in front of the face. The forearms are stitched together, with the elbows at about the level of the Heart Center. Bring the base knuckles of the thumbs to rest on the Third Eye: The structure of your hands will allow them to nestle into the area in the position that is right for you.

Begin a breath with visualization. As you inhale through the nose, draw the breath up through the spinal corridor from Heart to Third Eye. As you exhale, press the tongue firmly up into the roof of the mouth: Expand intuitive energy from the Third Eye through the Crown Chakra. 

Inhale from Heart to Third Eye: exhale to further yoke intuition with Universal Wisdom.

Continue for 5-7 minutes. Then, ease into Svasana for as long as you like.

Happy Sunday…

Silent Sundays: Make Peace with Mercury

Special note: The following practice was first presented in July 2019. With all that has transpired in the world since then, Mercury Retrograde may seem the least of our problems. Yet, because of the global challenges that we collectively face, daily frustrations can take on an added weight. 

To remedy the likelihood of irksome situations that Mercury likes to unleash when retrograde, I offer an updated version of the original routine: The Miracle Bend is an additional move that clears the auric field, while also warming the back body for a subsequent Yin Forward Bend. New, too, of course, is the date of the retrograde phase: Mercury began its “backward” movement on January 14, 2022, and will get back on course February 3. 

If you like, you may practice with the audio version at: anchor.fm/ellen-sanders-robinson

From today until July 31, the planet Mercury once again begins its backward-seeming movement through space. Although this retrograde phase occurs 3-4 times a year (in different months, thus in different astrological signs), each time typically manifests mix-ups and frustrations. The reverberations of Mercury’s rush past Earth affects all areas of communication: spoken, written, business, computer coding, etc. Additionally, the retrograde period precedes a shift in some area of your life; however, this fluctuation is unpredictable and will usually be felt only after Mercury returns to its normal orbit.

Today’s Silent Sunday suggests an unusual strategy for that scamp, Mercury: Instead of combatting the potential for skewed energy, the practice honors Mercury. As we can not yet know the change that Mercury will usher in; and because earthly miscommunication is likely at this time, intuition takes on a significant role in our ability to dance with Mercury. Certainly it is no mistake that the pinky finger, which channels intuitive energy, is called the Mercury finger.

To begin, come to stand with feet a comfortable distance apart. Touch the thumb tip of each hand to the fleshy mound at the base of its respective pinky; make a fist with the thumb inside. Now, with both arms at your sides, circle the arms outward, keeping the circles low and about 8-12 inches in diameter. Continue for 30-60 seconds.

Then, start to move the circles upward at a steady pace. Circle 8-10 times to bring the circling overhead. With your arms shoulder-width apart, continue the outward circles for 1 minute, breathing deeply and strongly as you do. When you have finished open the hands, and shake the arms as you bring them back down to your sides.

For the next movement, use each thumb to clamp its partner-pinky into the palm of the hand: The other three fingers are together and straight. Begin to seesaw the arms: Inhale as the left arm rises above the “horizon” about 45 degrees; exhale as it lowers and the right arm comes up. The palms of each hand face forward as you seesaw the arms up and down.

Next, still standing, begin what is called Miracle Bend in kundalini yoga. Inhale the arms up through the front space; exhale to bend forward to touch the ground. When in the standing position— with the arms overhead and shoulder-width apart—introduce a modest back bend into the spine. To modify, feel free to bend the knees for the forward bend; or, simply come down as best you can, and touch the hands to wherever you can on the legs. Further, if the standing spinal extension (arch) is not comfortable for your back, simply stand as tall as you can. Continue to inhale up, exhale down at a steady pace for 26 Miracle Bends.

Now, you may bring yourself to the ground for a yin-style forward bend. Yin yoga focuses less on perfecting alignment of a pose, and more on connecting deeply with the specific energetic quality of a posture. Forward bends access the back body, in which the Bladder meridian lies; the Life Nerve, which courses through the back of the entire leg, is also stimulated. As these energies are awakened, we deepen our ability to flow with the twists and turns of Life. 

If you like, prop yourself: perhaps a pillow or rolled blanket under the knees, or a bolster on your thighs to support your torso fully as you relax into the Forward Bend. Feet can be at ease: no forced arch is necessary. With your legs out in front of you, and your body resting on them, close your eyes and breathe consciously, but naturally. Focus your attention on the sensations and emotions that arise as you descend fully into the posture. If you need to adjust slightly as the muscles release, do so; then, return to the aware stillness. Remain with the pose for 3-5 minutes.

Now you are ready to close your practice. Lie on your back with feet flat on the ground, knees bent. Move your feet slightly wider than your hips, and angle the toes inward: Let the knees fall inward to rest against each other in this classic Constructive Rest position. Bring your arms about 12 inches away from the body, resting on the floor, palms up. On both hands, reconstruct the mudra of the thumb holding the pinky into the palm of the hand. Bring your closed eyes to focus on the Third Eye. As you inhale, draw communicative, intuitive energy from around and within to your Third Eye: upon exhalation, send the vibration deeply into your brain, and your Throat and Heart chakras. As you inhale to fill, and exhale to imbed your “ken” into this Upper Triangle, you allow the positive aspects of Mercury to ride along with the bounces that the planet’s retrograde phase can create. Continue this breath mediation for 3 minutes.

Finally, release yourself into Svasana. Acknowledge Mercury’s need to be “out of phase” for these few weeks; imbue yourself with the awareness and equanimity that a retrograde period can stifle. As you relax into the throes of the cosmos and allow yourself to greet the energy, rest assured that Mercury recognizes your efforts to make its acquaintance.

Happy Sunday…

Silent Sundays: Homestead Series Part 1: Intuition and Practicality

Today’s Silent Sunday introduces a series of practices designed to hone in on your natural instincts and comfort zones: your “Homestead.” 

Intuition typically guides my decision-making, creative sparks, and interpersonal interactions. It is my home base from which to deal with all things earthbound, and through which I communicate most effectively with God and the Universe. I began to wonder about the “homesteads” of others: What energetic quality or mental attribute functions as their reliable, familiar, and most powerful ally? When uprooted by circumstance or emotion, what inner sensibility draws them “home?” What is their “stead,” their core of stability?

The series thus opens with a practice inspired by intuition. To fly solo with intuition, however, can leave one without an energetic anchor or point of reference: Intuition needs its Root companion.

And just as the Third Eye is balanced and empowered by the First Chakra, the inverse is true: Those who operate mostly in accordance with earthly energies and mores may be grounded and stable. Without the insight and energetic supply of the Sixth Chakra, however, they can become overly concerned with material wealth and ambition—the survival instinct run amok.

Consequently, today’s routine establishes a communication and support system between intuition and practicality. The Third Eye and Root Chakra are activated, connected, and harmonized.

We begin with simple, incremental spinal flexes and chest openers. This warm-up also is useful as a meditation and/or pranayama preparatory practice: The stimulation of the flow of cerebrospinal fluid promotes focus and clarity; and the lung-opening provides the optimal environment for breath work.

Seated in your favorite aligned posture, either on a chair or on the floor, close the eyes: Turn your inner gaze upward to focus strongly on the Third Eye. Place both hands on the lower belly, one over the other. As you inhale, tilt the pelvis forward and down; exhale to gently tip it back and up. The movement will create a discernible, yet small arching and rounding in the lower spine. Continue for 1 minute.

Now, as you continue to rock the pelvis forward and back, arching and rounding, include more of the spine. Move the hands to the knees; this grip will help you move the spinal flex into the thoracic spine, thus including the ribcage. Deepen and lengthen the breath as you do so; continue for another minute.

Next, bring the hands to the shoulders: fingers in front, thumbs behind. Inhale as you draw the bottom tips of the shoulder blades toward each other; exhale as you round the upper back and try to touch the elbows together in front of you. Keep the upper arms parallel to the ground as you inhale to stretch the chest wall; exhale to spread the upper back. Continue for 1 minute.

Then, prepare to fire up the energetic reservoirs of the First and Sixth chakras. Place the hands next to the hips (on the chair or the floor). Inhale to press down into the hands and lift your bottom up a few inches; squeeze Root Lock (Mula Bandha) as you do so. 

Special note: This pranic “lock” is achieved in much the same way as a Kegel exercise. Here, though, squeeze the anus, sex organs, and navel point simultaneously.

Use the squeezing action as a pump to push Root energy up through the entire chakra system. With your mind’s eye, guide the collected energy up the spine and into the Third Eye throughout the long inhalation through the nose. Upon a powerful burst of an exhale through the open mouth, drop your tush back down with an assertive, but safe jolt. Repeat a total of 12 times.

Now that you have both isolated and connected the Root and Third Eye, you will ensure their harmonious partnership. Come to standing, feet comfortably apart. Bend the knees slightly to come into a moderate squatting position. Place the arms into Genie gesture: both arms bent at the elbows at chest level, one forearm resting atop the other.

Then, inhale to stand up straight, opening the arms to the sides at 60 degrees, as if opening the Heart Center to the Universe. Exhale back down into the squat with Genie Arms. If you like, add a silent, whispered, or fully vocalized mantra: Sat Nam, Wahe Guru [sut nahm, wah-hay goo-roo]. Begin grounded and centered with “Sat Nam;” rise up, tall and open-hearted with “Wahe Guru.” Complete 26 squat-to-stand moves with corresponding arms and optional mantra.

Finally, return to seated. With the thumb tips and pinky tips touching on each hand, close the eyes.The mudra enhances intuitive communication: Use its energy to imbue and balance the Root upon inhale; visualize the breath flowing into the First Chakra.

Then, shift the fingers to Rudra Mudra: thumb tips touch their respective first and third fingertips. As you configure this gesture, exhale with the gaze turning intently up to the Third Eye. This mudra will help you use intuition for practical, as well as spiritual purpose and benefit.

Move back and forth between the mudras and closed-eye focal points. Inhale with pinky and thumb tips, mind on the Root Chakra; exhale with Rudra Mudra, gazing into the the Third Eye. Continue for 3-5 minutes. Then, settle into Svasana for as long as you like.

Happy Sunday…

Still to Come in the Homestead Series: Part 2—“Create and Express;” and Part 3—“Solar-Powered and Heart-Centered”